How to be a Better Irish Dancer! On this page you will find a helpful guide to stretching exercises to help you to be the Irish dancer that you know you can be! |
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All
of this information was freely provided by our friend She has very kindly
passed this info on to us, as provided to her own
dancers. |
"Please
let everyone know that they are welcome to download and use the information with our blessing. If they would like to print it for widespread use or post it on a website, etc. all they need to do is write us at info@heritageirish.com and ask for permission (which we grant freely)." |
Introduction
to Stretching Here are some suggestions for stretches and conditioning exercises that you can do. At first, you will probably want to keep a close eye on your watch and the instructions as you do these, but gradually you will get a feel for the timing of the stretches, and you will be able to change your stretching and conditioning to best suit your needs. I recommend doing the stretches with music, which can also help you get a feel for the timing of each exercise. Always remember that positive affirmation -- that means saying “I can” -- is essential when starting (and continuing) these stretches. They may be difficult and frustrating at first, and if you allow yourself to feel defeated they will always be difficult. If, on the other hand, you push yourself gently and recognize gradual improvement, you will soon find that the stretches are easier and you actually enjoy doing them. For further reading on stretches and exercises, I highly recommend the New York City Ballet Workout, the book where I found many of these stretches. It has helpful pictures of some really beautiful dancers doing the stretches and some motivational quotes throughout. Books on Yoga are also good and emphasize both the stretching and breathing aspects. If you are interested in systemized exercise, you can take classes in yoga or learn series of yoga stretches on video. I personally do a system of stretching called Pilates, named after its inventor, which combines yoga with ballet stretches and is specifically targeted at dancers. Both yoga and Pilates require daily practice and dedication, but both can improve your flexibility and health tremendously. Most Irish dance teachers do not emphasize stretching, other exercise, or warm-ups, and for most of my life I did not do any of these things. Then I attended a yoga seminar and started stretching separately from dancing. I also began to go to the gym and lift weights, and the combination of stretching and exercise greatly improved my dancing. When I started teaching dance classes with stretches, I was unable to touch my toes because I had neglected that aspect of dance for so long, but after six months I was able to finally touch my toes after fifteen years. Stretching was frustrating at first, but now I love it. It helps my flexibility and prevents injury, but more than that, it helps me focus on my body and mind so that I stay energetic throughout the day. So even if this is difficult at first, try to stick with it. Do the stretches with a friend! After a while, stretching and exercising is its own reward. |
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Warm-ups . . Stand Up Stretches . . Sit Down Stretches . . Lying Down Stretches Lying on Stomach Stretches . . Kneeling exercises . . Abdominal exercises Leg/Abdominal combinations . . Upper Body exercises . . Other Exercises |
Warm-ups ........ (for pictures of these exercises click here) |
| Before you stretch, it helps to get
your body warmed up with some movement, perhaps to some
fast music. This is especially important if you are doing
your exercises first thing in the morning. I like jumping jacks; you can also do jump rope, jogging, jogging in place, quick marching in place, aerobics, 3’s, etc. Anything that gets your body in motion is good here. Don’t tire yourself out but do push a little bit. One of my favourite warm-up exercises is Margarets. |
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*Start with your feet
together, toes pointed forward, arms hanging at your
sides. Walk your feet away from each other for 8 counts. Finish
your warm-up exercises with walking in place,
concentrating on even breathing. |
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Arm Circles . . Neck Bends . . Sliding side Bends Extended Toe Touches . . Extended Side Bend . . Calf Stretch After your Stretching
routine, if you have extra time, repeat any stretches
that really felt good. (for pictures of these exercises click here) |
| Arm
Circles *Stand with feet
together and toes pointed forward, arms hanging at sides.
Lift arms slowly. Continue the motion backwards, raising
arms to a V above head and then extending the arms behind
the body, pulling the chest forward. Return to starting
position. |
| Neck
Bends *Still standing with
feet together and knees slightly bent, hold one arm below
the elbow with the opposite hand to keep the arm steady. |
| Sliding Side Bends *Still
standing with feet together, bend to the right, reaching
your right hand down towards the floor as the left elbow
extends towards the ceiling. Slowly and fluidly, extend
your left arm to reach for the ceiling. Turn your head to
look at your left hand. Slowly return to starting
position. Repeat, bending to the left. |
| Extended Toe Touches *With
feet together, toes pointed forward, knees slightly bent,
raise both hands above your head and slowly raise up onto
your toes. Try to find your center of balance and hold
for several seconds. Slowly relax back onto your whole
foot. |
| Extended Side Bend *Spread
your feet apart wider than shoulder width. Turn your feet
a little and bend your knees so that your knees are right
over your toes. Extend your arms to the sides for
balance. |
| Calf
Stretch *Stand with both feet
together, toes pointed forward. |